Run - Be Sisu Fit Woman 1/2 Marathon 13 weeks intermediate
Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition DiplomaAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
Hey Girl, are you sick and tired for looking for trainingplans created for men, and then trying to make it work for you? How happy would it make you if I told you this is a plan created with female physiology in mind. In contrast to the typical periodization (3 -4 weeks on 1 week off) this plan follows your menstrual phase. Wait, what? How can this apply to all women as the cycle length differs? I will leave you in charge of changing the days around a little bit based on your symptoms. Just know that your recovery week (off) will fall on the last week before the start of your periods. All I am asking is to stay flexible, and start this training plan on the 1. day of your periods. Ready? Let's get started!
This 14-week half marathon trainingplan for intermediate runners* will take you from wishing to completing your best half mara yet! You will be slowly increasing the distance while improving your speed, speed endurance, strength, aerobic and anaerobic capacity. You will leave nothing behind, all while making sure you stay injury free by following running specific strength program and mobility exercises. You will also receive fueling and hydration advice and how to tweak your training/nutrition when you hit the different phases of the periods.
*you have about 4-7 hrs for training per week, run 3-5 times a week and strength train at least once a week. You should have previously completed at least 10K races.
More detailed information, please refer to www.besisufit.com/trainingplans
This plan is meant to provide general advice and rationale for working out with your menstrual cycle. It’s not a substitute for medical advice or treatment from a medical provider. Please check with your doctor before starting any and all fitness programs. And if you’re having ongoing hormonal difficulties, please seek professional treatment
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:17 hrs||1:40 hrs|
|1:18 hrs||1:00 hrs|
|0:33 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:17 hrs||1:40 hrs|
||1:18 hrs||1:00 hrs|
||0:33 hrs||0:20 hrs|